28 Oct 2017

Bombers Crossfit – CrossFit Metcon Metcon (AMRAP – Reps) Partner WOD 5 Rounds for Max Calories A) Row Max Calories B) 15 Wall Ball / 12 Burpees / 9 Box Jumps Each Partner Scores their own workout * Penalty for Partner with the lower score (insert evil laugh)

Read More

28 Oct 17

Bombers Crossfit – Bombers Barbell Club Weightlifting Clean and Jerk (6×2) Power Clean (3×5) Metcon (No Measure) Jerk Footwork 1×50 Back Extension 4×20

Read More

27 Oct 2017

Bombers Crossfit – CrossFit Weightlifting 10 Minute EMOM: 1. 5 Front Rack Lunge 2. 10-15 Push Up Front Rack Lunge (5 x 5 (each leg)) Push-ups (5 x 10-15) Metcon Graceful Annie (Time) For Time: 50 Double Under 50 Sit Up 40 Double Under 40 Sit Up 30 Clean & Jerk (135/95) 20 Double Under […]

Read More

26 Oct 2017

Bombers Crossfit – CrossFit Skill Jump Over (Max Height) Metcon Metcon (Time) For Time: 100 KB Swing (70/53) *EMOM 5 Burpee

Read More

25 Oct 2017

Bombers Crossfit – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) 20 Minute AMRAP: 20 DB Deadlift (50/35) 10 DB Power Clean 3 Rope Climb

Read More

25 Oct 2017 BBC

Bombers Crossfit – Bombers Barbell Club Weightlifting Snatch (6 x 2) Power Snatch (3 x 5) Goblet Squat (3 x 12) Jumping Squat Box Jumps (3 x 5)

Read More

24 Oct 2017

Bombers Crossfit – CrossFit Weightlifting Overhead Squat (6 x 3) Metcon Metcon (Time) 15 – 12 – 9 Thruster (135/95) Muscle Up

Read More

23 Oct 2017

Bombers Crossfit – CrossFit Weightlifting Sumo Deadlift (5 RM) Metcon Rowing Sprint! 1:1 Work : Rest 250M Row (Time) 250M Row (Time) 250M Row (Time) 250M Row (Time) 500m Row (Time) Max Effort 500m Row 500m Row (Time) Max Effort 500m Row 1000m Row (Time) Max Effort 1000m Row

Read More

21 Oct 17

Bombers Crossfit – CrossFit Metcon Metcon (Time) Partner WOD Run 800m Together then 50-40-30-20-10 Partner 2 for 1 Wallballs Burpees (alt every 5 reps) then Run 800m Together

Read More

21 Oct 17

Bombers Crossfit – Bombers Barbell Club Weightlifting Clean and Jerk (6×2) Power Clean (3×5) Metcon (No Measure) Jerk Footwork 1×50 Back Extension 4×20

Read More